SPEED Beatdown

Includes speed hurdles and agility ladder and medicine ball

Warm up

1. Mosey round lot
2. SSH
3. High knees out, butt kicks back
4. Dynamic stretch
5. Sprinklers
6. Squats
7. Alt Forward to side lunge

The thang (Did 3 rounds and repeated series with freestyle on hurdle/ladder)

1. Round 1
   1. All except 1 PAX burpees with medicine ball pass around
   2. 1 PAX double leg hop over hurdles and high knees on ladder
   3. All PAX cycle through and then long mosey
2. Round 2
   1. All except 1 PAX Bobby Hurley with medicine ball pass around
   2. 1 PAX lateral shuffle hurdles, lateral in/out shuffle ladder, flapjack on way back
   3. All PAX cycle through and then long mosey
3. Round 3
   1. All except 1 PAX slo mo mountain climbers with twist and with medicine ball pass around
   2. 1 PAX single leg hop hurdles (switch legs halfway), shuffle squat shuffle
   3. All PAX cycle through and then long mosey

cot